Rodale Wellnesshttp://www.rodalewellness.com
en11 Easy Ways to Cut Your Sugar Intake During the Holidayshttp://www.rodalewellness.com/health/sugar-holidays-tricks
<section class='field-body'><p>Taking small steps to reduce your sugar intake during the holidays can result in major brain health benefits. That&#39;s because sugar has been linked to low-grade inflammation; inflammation has been linked to a wide variety of brain health issues.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/food/how-to-navigate-through-sugar-withdrawal">How to Navigate Through Sugar Withdrawal</a></strong></p>
<p>Here are 11 simple ways to cut your sugar intake and still have a great time during the holiday season:</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/holiday-cookies-main-1000.jpg?itok=0X1kkQMv" width="1000" height="636" alt="holiday cookies sugar" />Thu, 08 Dec 2016 20:51:25 +0000suzee.skwiot132751 at http://www.rodalewellness.comnutritionHealthsugarChocolate-Banana Cupcakes with Almond Butter "Frosting"http://www.rodalewellness.com/recipes/chocolate-banana-cupcakes-with-almond-butter-frosting
<section class='field-body'><p>Craving chocolate? Then whip up a batch of these cupcakes that promise a double dose: cocoa powder in the batter and cacao nibs sprinkled over the frosting.</p>
<p>Chocolate-Banana Cupcakes with Almond Butter &quot;Frosting&quot;<br />
<em>(Makes 24 servings)<br />
Prep time: 10 minutes<br />
Cook time: 30 minutes plus cooling time</em></p>
<p><em>Ingredients:</em></p>
<ul>
<li>1 1/4 cups almond flour</li>
<li>2 Tablespoons coconut flour</li>
<li>2 Tablespoons ground flaxseeds</li>
<li>2 Tablespoons unsweetened cocoa powder</li>
<li>1 1/2 teaspoons baking powder</li>
<li>1/2 teaspoon ground cinnamon</li>
<li>1/4 teaspoon Celtic or pink Himalayan salt</li>
<li>3 ripe medium bananas, mashed</li>
<li>1/3 cup coconut oil, melted and cooled</li>
<li>2 large eggs</li>
<li>2 1/2 teaspoons vanilla extract</li>
<li>3/4 cup natural almond butter</li>
<li>1 Tablespoon cacao nibs</li>
<li>2 teaspoons flaky Celtic or pink Himalayan salt</li>
</ul>
<p><em>Directions:</em><br />
1. Preheat the oven to 350&deg;F. Line 24 cups of a mini muffin pan with paper liners and coat the liners with coconut oil spray.</p>
<p>2. In a large bowl, whisk together the almond flour, coconut flour, ground flax, cocoa, baking powder, cinnamon, and salt.</p>
<p>3. In a medium bowl, combine the bananas, coconut oil, eggs, and 1 teaspoon of the vanilla and stir until smooth. Add the banana mixture to the flour mixture and stir just until blended.</p>
<p>4. Divide the batter among the muffin cups and bake until a wooden pick inserted into the center of a cupcake comes out clean, about 15 minutes. Cool in the pan on a rack for<br />
5 minutes. Remove and cool completely before frosting.</p>
<p>5. In a small bowl, with an electric mixer, whip the almond butter and remaining 11&frasl;2 teaspoons vanilla until light and smooth. Spread over the cooled cupcakes. Sprinkle cacao nibs and some flaky salt over the cupcakes before serving.</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/articles/2016/12/chocolate-banana-cupcakes-1000.jpg" width="1000" height="636" alt="Chocolate-Banana Cupcakes with Almond Butter &quot;Frosting&quot;" />97843Thu, 08 Dec 2016 19:50:07 +0000suzee.skwiot132746 at http://www.rodalewellness.comrecipesRecipesbone broth dietchocolatecupcakesDessert Recipes7 Ways to Control Cravings for Goodhttp://www.rodalewellness.com/weight-loss/managing-food-cravings
<section class='field-body'><p><em>Adapted from <a href="http://amzn.to/2h85HJZ" target="_blank">Brain-Powered Weight Loss</a></em></p>
<p>Most people think that a craving is something they can&#39;t control. They believe it will just keep on nagging them until they give in. Not so.</p>
<p>Cravings can be both psychological and physiological, but they share one commonality: You never crave cookies because your body needs sugar and flour. Your cravings for pizza, crackers, chocolate, and other highly palatable foods are a mixture of your brain chemistry and your psychological attachment to the food. If you are mentally able to refocus&mdash;say, by <a href="http://www.rodalewellness.com/food/learn-how-to-love-healthy-foods">eating something healthy</a> and on your plan, or focusing your mind on a challenging task&mdash;the craving will go away. The more you can refocus and move through the craving, the more infrequent your cravings will become. By the same token, the more you give in to a craving, the more frequently others will arise. Continually giving in reduces your ability to move through it, increasing the risk that they will become habitual.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/weight-loss/food-craving-clues">9 Things Your Food Cravings Are Telling You</a></strong></p>
<p>Even though a trigger can activate your tastebuds in a nanosecond&mdash;&quot;What&#39;s the boardwalk without cotton candy!&quot;&mdash;the secret to not caving to a craving is to respond just as fast. It&#39;s a fact:&nbsp;The most effective technique to stop a craving is <strong>urge surfing</strong>.</p>
<p>Urge surfing is a lot like riding the waves on a surfboard, only you&#39;re doing it in your head. As a wave (your craving) builds, it comes on strong, then it subsides as it gets close to the shore. Then another wave approaches, coming on strong again, then it moves on to the shore. The idea of this technique is to surf the urge rather than fight it. Just let it come, then ride it until it subsides.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/food/hydrophilic-foods%3Fslide%3D1">11 Cravings-Crushing Foods</a></strong></p>
<p>When I explain urge surfing to people, I often use chain-smokers on an overseas flight as an analogy. They know they can&#39;t smoke, but they somehow make it through 8 hours or more without a cigarette. They may not realize it, but the reason they are able to resist smoking is because they urge surf their way across the ocean.</p>
<p>You, too, can urge surf a craving away. The only difference between you and the overseas flier is that he is forced to urge surf; he has no choice. You, on the other hand, have to do it intentionally. It serves no purpose to try to judge the urge&mdash;&quot;This lousy beach weather is making me crave an ice cream sundae.&quot; The key is to make a decision&mdash;&quot;Should I or shouldn&#39;t I?&quot;&mdash;with intention.</p>
<p>Every single time you feel a craving coming on, turn to this exercise. The more you practice it, the more successful you&#39;ll be at it, and your cravings will become few and far between. Start here:&nbsp;</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/woman-taking-donut-main-1000.jpg?itok=vrYpL1Dv" width="1000" height="636" alt="taking donut" />Thu, 08 Dec 2016 19:20:47 +0000suzee.skwiot132741 at http://www.rodalewellness.comdietingWeight LossCravingsHow to Cope With Grief During the Holidayshttp://www.rodalewellness.com/mind-spirit/how-to-cope-with-grief-during-the-holidays
<section class='field-body'><p>It&#39;s that time of year again&mdash;the holidays. Lights, gifts, celebrations, and parties surround us, filling many people with warmth and joy. Yet, there are many people who are grieving the loss of a loved one at this time of year.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/health/5-signs-youre-headed-for-a-holiday-breakdown">5 Signs You&#39;re Headed for a Holiday Breakdown</a></strong></p>
<p>The holiday season, which should be filled with comfort and joy, is instead shadowed by sadness and pain. How do we get through the holidays when our hearts are heavy, and our feelings of grief and loss seem to overwhelm us? Here are some suggestions for making the season bearable, lighter, and even joyous.</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/holidays-grief-main-1000.jpg?itok=oPeXsJvc" width="1000" height="636" alt="grief during the holidays" />Thu, 08 Dec 2016 18:12:51 +0000suzee.skwiot132736 at http://www.rodalewellness.comholidaysMind & Spiritgrief4 Brain-Boosting Holiday Teashttp://www.rodalewellness.com/food/brain-boosting-holiday-teas
<section class='field-body'><p>Enjoy a cup of warming and healing herbal tea during the holidays.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/weight-loss/holiday-survival-diet-hacks">7 Easy Diet Hacks to Survive the Holidays</a></strong></p>
<p>Not only do they taste great, they impart incredible brain health benefits too. Here are four of my favorites:</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/holiday-tea-main-1000.jpg?itok=fl-o0gO1" width="1000" height="636" alt="holiday tea" />Thu, 08 Dec 2016 18:03:33 +0000suzee.skwiot132731 at http://www.rodalewellness.comnutritionFoodboost your brain power in 60 secondsbrain healthherbal remediesspicesstressteaA 30-Minute Total-Body Basic Workout to Get Your Heart Pumpinghttp://www.rodalewellness.com/fitness/30-minute-total-body-interval-hiit-workout
<section class='field-body'><p>If you&#39;re ready to sweat and burn serious calories in little time, this is the workout for you.&nbsp;</p>
<p>Many of the exercises involve multiple muscle groups and are based on functional movement; i.e., they&#39;ll train you for natural movements you do every day. Don&#39;t be fooled by the word basic. You&rsquo;ll be familiar with some of the exercises, but these workouts will challenge anybody.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/fitness/how-to-get-the-most-out-of-every-workout">How to Get the Most Out of Every Workout</a></strong></p>
<p>Start with a dynamic warmup, which should be completed in three minutes. Then, rest for one minute. Now, perform the first three exercises below for one minute, cycling through the set two times.&nbsp;</p>
<p>Ready? Go!</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/elevated-bird-dog-1000.jpg?itok=-Gcy9Xgg" width="1000" height="636" alt="elevated bird dog" />Thu, 08 Dec 2016 17:25:52 +0000suzee.skwiot132726 at http://www.rodalewellness.comWorkoutsFitnessDr. Jordan Metzl's Workout PrescriptionHIITInterval TrainingHow to Eat Right to Power Up Your Weight-Loss Hormoneshttp://www.rodalewellness.com/weight-loss/how-to-eat-right-to-power-up-your-weight-loss-hormones
<section class='field-body'><p>Healthy eating is not about strict dietary limitations, staying unrealistically thin or depriving yourself of the foods you love. Rather, it&#39;s about feeling great, having more energy, improving your outlook and stabilizing your mood.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/food/hormone-balancing-foods%3Fslide%3D1">21 Hottest Hormone-Balancing Foods</a></strong></p>
<p>And the right foods power up the hormones that do just that. Eat properly and you can increase metabolism, energy, mood and your brain power. Here&#39;s how:</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/healthy-burger-main-1000.jpg?itok=3CXVIjxv" width="1000" height="636" alt="healthy burger" />Wed, 07 Dec 2016 20:10:16 +0000suzee.skwiot132716 at http://www.rodalewellness.comdietingWeight LossCravingsfiberHormone Boosthormonesprotein9 Things Your Food Cravings Are Telling Youhttp://www.rodalewellness.com/weight-loss/food-craving-clues
<section class='field-body'><p>If you&#39;re not sure which emotion is causing your craving, think about this: For some people, the type of emotion that triggers a desire for food also influences the kind of food that&#39;s being craved. For example, if you can&#39;t stop thinking about having a giant Frappuccino or a tall glass of sweet iced tea, the cause may be boredom or lack of energy. Your mind wants to get revved up, so you crave energy-boosting, caffeine-filled treats.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/weight-loss/10-weight-loss-success-strategies-that-actually-work">10 Weight Loss Success Strategies That Actually Work</a></strong></p>
<p>Remember, everyone has cravings; they are completely normal. In studies conducted at Tufts University, researchers found that 91 percent of people experience food cravings. And the more you weigh, the more likely you are to crave high-calorie foods. Because cravings are a normal part of life, it&#39;s unrealistic to expect them just to go away. Tufts researchers found that even after 6 months of following a weight-loss eating plan, 94 percent of study participants continued to have cravings. Your best bet is to work with them. Get to know them. Understand them and create strategies to cope with them. That&#39;s the way to gain control over urges&mdash;any urges that lead to behaviors that you don&#39;t want&mdash;and instead lay the foundation for behaviors that get you to your goals.</p>
<p>Here are some other foods that are sometimes linked to specific emotions.</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/cravings-1000.jpg?itok=JuQrj-iJ" width="1000" height="636" alt="food cravings" />Tue, 06 Dec 2016 20:22:39 +0000suzee.skwiot132711 at http://www.rodalewellness.comdietingWeight LossCravingsLose Your Final 15How to Do a Bone Broth Diet If You're Vegetarianhttp://www.rodalewellness.com/food/vegetarian-bone-broth-diet
<section class='field-body'><p><em>Adapted from&nbsp;<a href="http://www.rodalewellness.com/author/kellyann-petrucci">Dr. Kellyann&#39;s Bone Broth Cookbook</a></em></p>
<p>While proteins like beef, chicken, and fish are part of the <a href="http://www.rodalewellness.com/author/kellyann-petrucci"><em>Bone Broth Diet</em></a>, I&#39;m all about personal play. I&#39;ve altered this diet quite a few times to make it work for patients who choose to avoid many or all animal products, and it still works like magic.</p>
<p><strong>More:&nbsp;<a href="http://www.rodalewellness.com/food/natural-ways-to-spice-up-your-bone-broth">7 Natural Ways to Spice Up Your Bone Broth</a></strong></p>
<p>Here&#39;s how to switch things up if you want to go meat-free:</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/styles/main_image_2200px/public/vegetable-broth-main-1000.jpg?itok=WNYufn_A" width="1000" height="636" alt="vegetable broth" />Tue, 06 Dec 2016 15:53:16 +0000suzee.skwiot132706 at http://www.rodalewellness.comnutritionFoodbone brothbone broth dietdietingveganVegetarianPorch Swing Punch Cocktailhttp://www.rodalewellness.com/recipes/porch-swing-punch-cocktail
<section class='field-body'><p>This tea-based cocktail will hit the spot this holiday season.&nbsp;</p>
<p><em>Ingredients:</em><br />
1.5 oz. Mount Gay&reg; Black Barrel Rum&nbsp;<br />
5 blackberries (2 for garnish)&nbsp;<br />
4 mint (plus a bushel for garnish)&nbsp;<br />
1 oz. lemon juice<br />
.75 oz. brown sugar syrup&nbsp;<br />
Earl Grey tea&nbsp;<br />
&nbsp;<br />
<em>Directions:</em><br />
1. Muddle 3 blackberries and 4 mint springs in pint glass.<br />
2. Add the juice extract and all the following liquids except for the Earl Grey tea into a shaker. Shake well.&nbsp;<br />
3. Add crushed glass to a pilsner glass.<br />
4. Double strain the cocktail into the pilsner glass.&nbsp;<br />
5. Top with Earl Grey tea.&nbsp;<br />
6. Lightly tap the remaining mint with the back of your hand to release the oils and garnish.&nbsp;<br />
7. Take the remaining blackberries and put them on top of the cocktail. &nbsp;</p>
</section><img typeof="foaf:Image" src="http://www.rodalewellness.com/sites/rodalewellness.com/files/articles/2016/12/porch-swing-punch-1000.jpg" width="1000" height="636" alt="porch swing punch" />107337Mon, 05 Dec 2016 22:52:04 +0000suzee.skwiot132701 at http://www.rodalewellness.comrecipesRecipescocktailsholidays